​WANT THE TRUTH? CHECK YOUR PRIORITIES

Hello there love.

Ever feel like you’re giving it your all? Like you’re doing everything you can? But it’s not working out?

I’ve got a little exercise I learned in group counseling years ago. I use it to this day.  The more you implement into your life, the easier it becomes.

Write down the top five places your money goes and top five places your time goes.

Then write down your health and fitness goal – or any goal you are trying to reach.

The five places your money and time are going…THOSE ARE YOUR CURRENT PRIORITIES.

Whether you want them to be or not, that’s where you are currently putting all your cards. 

SO, do they align with your goal?  

If they do, awesome, this exercise doesn’t apply to you – get it girl.

IF YOUR CURRENT PRIORITIES DON’T ALIGN WITH YOUR GOAL, SOMETHING HAS TO CHANGE.

Your time and money either need to shift, or your goal needs to be more realistic. 

After you have your money & time lists, and your goal, make a list of the top five places your money needs to go and top five places your time needs to go in order to reach that goal.

These don’t have to be completely different than your first set of lists.  It may just mean you re-order your current list. Maybe the gym is your number five and needs to be number three. Maybe facebook is on your list and shouldn’t be at all…YOU FEEL ME?  BE REAL WICHO SELF GIRL!

Make sense?

The aim here is to BE REAL. What is your goal and are you prioritizing appropriately to reach that goal?

Again, if your list and goal don’t play well together, revise your goal, OR…reorder those priorities so that you can experience the success you are capable of my dear!

Have grace for yourself & LET’S DO THIS!

P.S. Tell all your lady friends about this exercise. Lawd knows we've all got goals and need some guidance. 

TO USE CHEAT MEALS OR NOT?

We all know nutrition is a #bigdeal in the fitness world.

A common question I get asked is “do you use cheat days?”

My answer is complicated. Stick with me.

Literally the wolds best berry scone from The Lazy Susan in Cannon Beach. DIVINE.

Literally the wolds best berry scone from The Lazy Susan in Cannon Beach. DIVINE.

I don’t label a certain day a “cheat day” and I HATE that term. You’re not cheating on anything. And if you are, you should stop. jk, do you girl.

I tell most of my clients that I simply live in the 80/20. 80% clean and macro conscious, 20% what I call “soul food.” Those foods (divine croissant with homemade jam from Petite Province) or beverages (beer and wine) that might not be amazing for you, but really allow you to experience delicious ingredients in moderation.

I LOVE BEER...

I LOVE BEER...

NOW, there is something EXTREMELY IMPORTANT to keep in mind here.  I have mentioned it before…

I AM NOT TRYING TO LOSE WEIGHT.

I am in fact typically trying to keep weight on. 

So while 80/20 works for my maintenance, that doesn’t mean it will work for your weight loss desires.

If you are really looking to hone in on your nutrition, learn about clean carb, protein, and fat options and get some info on this whole macronutrient business, check out my Macro + Nutritional Breakdown.

All in all I do not use “cheat days.”  I suppose you could call them “soul meals.”

Basically my husband and I LOVE good food.  I am talking – high quality, make your mouth water, flavors paired in heaven, tell all your friends – good food.

Meat and cheese platters are my absolute FAV at a bomb Italian restaurant. REAL high in fat...

Meat and cheese platters are my absolute FAV at a bomb Italian restaurant. REAL high in fat...

Fact of the matter is that these foods may have more sugar or fat or carbs than I choose to normally eat, but that’s okay because they are foods which provide an experience for my little soul.

Do what works for you.  Cheat day or counting macros, intuitive eating, whatever.  Use trial and error. Just because I don’t roll with cheat days doesn’t mean you can’t!

P.S. Don’t forget, if you’re interested in nutrition or want some guidance, check out my Macro + Nutritional Breakdown! 

WHY YOU SHOULD SLEEP MORE

IF YOU'RE A SLEEPER, YOU'RE WINNING.

YOU’RE NOT LAZY. THERE’S NOTHING WRONG WITH YOU!

Hi, Annie here.  I LOVE and NEED my sleep.

When people describe themselves as a “night” or “morning” person I never understand…because I could not stay up late for the life of me and I HATE waking up in the morning…So what am I?

I’m a “sleep” person.

Our awesome bunkbeds in our Pod in NYC. 

Our awesome bunkbeds in our Pod in NYC. 

Seriously though.  Not only do I like and need sleep but I am good at it. I might as well be dead to the world when I sleep.  Just for some perspective – I was LITERALLY the kid at sleepovers who had her face drawn on with sharpie because there was no chance in hell I was going to wake up – yes that actually happened.

If you relate to me, awesome. Keep it up, you’re doing UH-MAZING. #holleratmysleepers

I tried to be that person who functions off of 5 hours of sleep. HELL. TO THE. NO.  I was sick all the time, no energy, had to consume un-Godly amounts of caffeine to function and ALWAYS wanted to die at 4 o’clock in the afternoon. No good.

I need my 8 hours and I have learned to accept that.

So in college you better believe I threw a small party when my professor explained how insanely important sleep is to our health.  ALL OF IT. Immune system function, brain function, cell, tissue and muscle repair and regeneration, digestion and hormone balance, ALL OF IT!  #bestdayever.

Just feeling so healthy over here. {enter hair flip}.

There is TONS of research linking sleep or lack thereof to everything listed above.  Weight gain, diabetes and heart disease are also linked to poor sleep.  You get to learn about all of this + track your sleep when you join my next 20 Day Challenge btw.

When we sleep our bodies regenerate all systems on every level.  Another plus - our bodies are in a fat burning zone when we sleep #score - literally burning fat in your sleep.

Our society has made it acceptable to sleep for 5 hours every night and consume all the energy drinks and coffee.

HI YOU SHOULDN’T NEED THOSE!!! THE VERY FACT THAT SOMEONE NEEDS AN ENERGY DRINK OR COPIOUS AMOUNTS OF COFFEE SHOULD TELL US THAT SOMETHING ISN’T RIGHT!

Just because its normal doesn’t mean it’s healthy. {enter lightbulb}.

Try it, try making SLEEP a priority for TWO WEEKS…Sleep for 8 hours EVERY night for TWO WEEKS. if you join my next challenge, this will be a requirement. mwahaha.

At first you might feel more tired because your body is actually getting what it needs, and wants more.  It’s normal.  But stick with it. Get those 8 hours for 14 days.  Then go back to your old sleeping schedule. Almost guaranteed you’ll feel like death. You’re doing a sleep deprivation detox my friend.  DO IT. Your body quite literally needs it.

This is why I added a sleep log to my 20 Day Challenge.  Rest is where the gains are made or lost my friends.  

Get your sleep, make it a priority, and see how you feel.

CLICK HERE TO SIGN UP FOR MY MARCH CHALLENGE! Registration ends in ONE WEEK.

P.S.  Tag a friend who needs more sleep, or comment below saying you’re in the need more sleep club!